Since the pandemic broke out in early 2020, over 61 percent of Americans have reported unwanted weight gain. While most of us had desk jobs before the pandemic, the rest of the day’s physical activity made it possible to keep weight under control. Since most of the world has worked from home with little to no physical activity for the past year and a half, the weight gain is exponential. This has many health implications and healthcare professionals are now more concerned than ever about the global rise in obesity, as being overweight can lead to numerous health problems.
Growing public health problems could ruin health systems already overburdened by the pandemic. The only way out is to shed those excess pounds in a healthy way and get back in shape. Have you also gained weight in the last few months and don’t know how to lose it? Well the general suggestion is to go to the gym or work out, but that’s not the only way to get around lose weight. Here are a few alternative ways to lose weight in addition to high-intensity workouts.
Fat deposits in the body are the main reason behind weight gain. A sedentary lifestyle slows down the body’s metabolism and increases the fat deposits in the body. This is hard to lose, especially since the fat deposits around the abdominal region don’t go away despite the exercise and diet routine that most people follow.
But that doesn’t mean you shouldn’t do it. According to Mysanantonio.com, numerous fat burner supplements are available that will act as a catalyst in your weight loss by promoting your body’s ability to burn fat. Taking these pills regularly will reduce your appetite, burn fat, and help you lose weight.
Getting enough sleep is essential for the body to lose weight. A research study published in the National Library of Medicine, Biotech Information, found that sleep deprivation can encourage overeating, and thus increase weight gain. People who manage to get full sleep you feel rested and have a better metabolism. If you’re struggling to lose those excess pounds, start regulating your sleep cycle. Make sure you get at least eight hours of undisturbed sleep each night. You will notice an increase in your energy levels, your exercise motivation, and less cravings. Within a short time you will also notice a significant weight reduction.
Switch to smaller panels
Convincing your brain that you are full is one way to conserve calories. For example, you could switch to smaller plates to eat less. However, a plate full of food will deceive your brain that you have eaten enough food, even if the plate is relatively smaller than the one you use regularly.
Another effective way to lose weight is to eat on a red plate while consuming unhealthy foods. This is because the human brain associates the red color with a warning or stop sign. So when you are eating from a red plate, your brain is constantly signaling to you to stop indulging yourself.
Staying hydrated is essential to losing weight. Start your day with a warm glass water with lemon and then with half a liter of water an hour before each meal would also help you lose weight. As the water fills your stomach, your ability to ingest more calories decreases, and so your body begins to burn the stored fat for energy.
A twelve-week study in obese people found that participants who drank water before a meal were 44 percent more likely to lose weight than those who did not drink water before the meal. Switching to water instead of sugary drinks and juices also helps. This will reduce your sugar intake and will help improve your health as carbonated drinks are loaded with sugar, which can affect your health.
Switch to a high protein diet
Proteins are the building blocks of our body as every cell in our body contains proteins. In addition to being essential for survival, proteins can increase the body’s ability to burn fat. A protein-rich diet boosts your metabolism, reduces hunger and helps you lose weight by making you feel full. To lose weight faster, it is important to start the day with a protein-rich breakfast like eggs, fried tofu, Greek yogurt, etc.
Eating protein can help you lose weight even if you don’t exercise often. A study in which obese or overweight women regularly consumed eggs for breakfast reported that they ate fewer calories at lunch than those who ate a whole grain breakfast. So, if exercising isn’t your thing, make sure you’re getting plenty of protein.
Eat without the distraction
Most of us have a habit of watching TV or scrolling on our cell phones while we eat. And when that can’t be done, some people spend their time reading the label on their food packaging to stay distracted. Instead, the next time you eat, focus on the food and chew slowly while enjoying the taste. It takes your stomach about twenty minutes to tell the brain that it is feeling full.
So the slower you chew and eat, the less food you can eat. Also, studies suggest that people who were distracted while eating had a 25 percent chance of consuming more calories. Those extra calories become the extra pounds you see on your weight scale. To shed those pounds, get rid of the distraction and focus on your food while eating.
There is no magic mantra that can promote instant weight loss. With or without exercise, your weight loss journey would take more than a couple of weeks. Hence, the only way to ensure that you don’t regain those pounds you lost is to choose a healthy lifestyle while following these weight loss tips.